WEBVTT

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- Hi, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene.

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Today we have a
yoga for vertigo.

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This is a big request.

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This is not a one size
fits all kind of practice,

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so of course always
consult your doctor,

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listen to your body,
and find what feels good.

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Hop into something comfy
and let's get started.

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(upbeat music)

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Alrighty, let's
begin today's practice

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in a comfortable
seat of your choice.

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We're gonna start with a
little tune in and then work

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with a little pranayama
to balance the left

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and the right side of
the brain and the body.

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So let's first come
into just a nice easy shape,

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something that feels
good for you in this moment

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in which you can try to sit
up tall through the spine.

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So if you need to sit
up on something, you can.

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You can even do
this little tune in

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on the edge of your
couch or in a chair.

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So we definitely want you
feeling supported and good

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from this moment on through
to the end of this practice

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and then hopefully beyond.

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So set yourself up for
greatness, take your time.

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And then when you're ready,
begin to relax your shoulders

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and just get
settled into the moment

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by gently tucking the chin,
closing your eyes

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and if it's not good for you
to close your eyes today,

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keep them open and
just send your gaze

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gently down past your nose.

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So soften your gaze.

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Then, let's together

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take a deep breath
in through the nose.

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And as you exhale,
choose to land here as you are,

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whatever you're coming with,
however you feel.

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Let this short
practice support you

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and meet you
wherever you are today.

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Gently begin to
deepen your breath.

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Not forcing it or
pushing it but just

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allowing more awareness of
breath to seep into this moment.

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Using the tool, 

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the power tool
of the breath to unite

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or attempt to unite,
connect the brain and the body

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so that we can feel
more grounded, more whole.

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Then as you're ready,
turn your palms face up

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and you're
gonna bring your thumb

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right between your
ring finger and your pinky

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and we're gonna create a
little pressure point here

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and then you can press
there and allow your other

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fingers to come in, creating
a little pressure point here.

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This is a really
nice little mudra to do

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when you're feeling...

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off.

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Okay.

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Continuing to deepen the breath.

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So we have the thumb
pressing into the space

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between the pinky
and the ring finger

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and then we're
closing the fingers to create

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faseer which is just magnifying

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that little pressure point.

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We're breathing deep here,

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we're relaxing the shoulders.

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Soft tuck of the chin.

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Take one more
cycle of breath here,

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just dropping into the moment.

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Coming as you are
with whatever you've got.

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Inhale in.

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Exhale to let everything go.

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Release the mudra,
release everything.

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Palms can now
come down to the knees.

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We're gonna inhale
face down, palms down.

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We're gonna inhale
in through the nose.

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Both nostrils.

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Exhale out through
the nose, both nostrils.

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Inhale in through the nose,
slow and steady.

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Exhale out through the nose,

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slower, slower, slower,
slow it down.

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Great, find any soft,
easy movement in the neck

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that feels good

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and we're gonna
transition into Nadi Shodhan.

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Alternate nostril breathing.

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So you're gonna take your thumb,

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seal your right nostril.

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Inhale in through
your left nostril.

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Sit up nice and tall.

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At the top, pause.

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Retain the breath,
seal your left nostril

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with your ring
finger or your pinky

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and then exhale out
through your right nostril.

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Stay here, inhale in
through the right nostril.

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Pause, hold at the top.

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Seal and switch.

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Exhale out
through the left nostril.

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Empty, empty, empty, empty.

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Inhale in through the left.

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At the top pause,
retain the breath,

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switch, seal, exhale out
through the right nostril.

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Inhale in through
the right nostril.

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Pause, hold at the top.

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Switch, seal, and exhale out
through the left nostril.

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Inhale in
through the left nostril.

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Pause at the top, switch,

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seal and exhale
out through the right.

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Inhale through the right.

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Pause, switch, seal,

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exhale out through the left.

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Inhale in.

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Retain the breath.

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Switch, exhale out.

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Empty, empty, empty.

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Inhale in.

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Pause.

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Switch, exhale out.

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Now keep it going on your own.

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Nice long smooth breaths.

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Focusing on
elongating the inhale,

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elongating the exhale.

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And if you're
pretty confused right now

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there's a whole pranayama video

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on alternate nostril breathing

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so you could pause
and go do that video.

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Otherwise just
give it your best shot,

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moving nice and slow.

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Calming the nervous system,

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soothing any frayed edges.

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Balancing the
right and the left side

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of the brain and the body.

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Good, then slowly
begin to even it out.

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And then release the pranayama,

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take an inhale in
through both nostrils.

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And an exhale
through both nostrils.

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Allow your breath to
return to a natural rhythm.

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Just feel the effects.

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And then slowly using
the support of your hands

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come onto your back,
nice and slow.

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When you get there,
bring the feet to the ground,

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knees up towards the sky

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and really use all four corners

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of the feet to ground you here.

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Hands come face
down to the earth.

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Then we'll walk the heels
up towards the sits bones.

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Use this hand to earth connection

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to slowly peel the tailbone up.

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You don't have to go super high.

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In fact, don't here to start.

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Just a little bit,
feeling this compression

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in the upper back.

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Pressing into the
palms to lift the hip points

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a little higher and
then exhale to lower.

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Inhale to lift, squeeze.

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Exhale to lower.

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Inhale to lift, squeeze.

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Exhale to lower.

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Rooting down through all
four corners of the feet.

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Inhale to lift.

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And exhale to lower.
You're doing great.

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One more time.
Inhale to lift.

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Pause here.

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And exhale to lower.

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Good, keep your left
foot grounded on the earth.

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Inhale slowly, hug the
right knee up to the chest.

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Interlace the finger
tips around your right shin.

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Stay here, breathe.

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If it's right in your body,
extend the left leg out long.

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Now slowly
squeeze your right knee

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up towards your right shoulder.

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Inhale in.

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Exhale out.

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Inhale in to release the
right foot to the ground.

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Exhale to bring the
left knee up if it was down.

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Alright, ground
through the right foot.

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Slowly being to hug your
left knee into the chest.

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Interlace the fingertips,

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stay here if it feels right.

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Otherwise extend
the right leg out long.

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When you're ready
work to bring the left knee

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towards the left shoulder.

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Breathe.

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Good, inhale in, release
the left foot to the earth.

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Ground down.

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Exhale, bring the right knee
back up if it was extended.

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Beautiful.

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Inhale, send the elbows out,

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cactus arms, fingertips
reaching towards the back.

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Breathe in, breathe out here.

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Nice and easy.

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Now walk the feet as
wide as your yoga mat

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and allow the
knees to come together

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so you can completely
rest in the lower body.

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So the knees are touching.

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The bowl of the
pelvis kind of softens here.

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Close your eyes or
just soften your gaze,

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feel supported by the
earth here as you breathe

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in and out through the nostrils.

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Good, then slowly
bringing the fingers inward,

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clinching the fists,
clenching not clinching,

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clenching the fists, excuse me.

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Clench, clench, clench.

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Squeeze the fists
together for five,

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for four, for three, for two,

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and on the one let your fingers

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slowly open like a blossoming.

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Nice and easy, relax
everything into the earth.

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As you're ready,
rock the head gently

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side to side
massaging the back of the head.

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Rocking ear to ear

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Slow and steady
wins the race here.

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Good, then bring
the head back to center.

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Inhale, lift the
arms up over head,

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big stretch, nice and slow.

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Exhale, slowly bring the
elbows back into the side body.

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Let the hands rest
gently on the low ribs.

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From here, heel-toe,

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so keep your feet
grounded the whole time.

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Heel-toe, heel-toe,
the feet together

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so that the arches come to touch

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and then nice and easy
open the knees out wide

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for Supta Baddha Konasana.

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Keep the hands
resting on the low ribs

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or extend one arm out,
and then the other,

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and we'll repeat
the fists again.

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Ready?

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Inhale in.

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Exhale,
coming into a clinched fist

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for ten.

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Squeeze for nine, eight,

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seven, squeeze six, five.
Keep breathing,

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four, three, and
relax everything on the one.

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Relax your shoulders,
relax your arms,

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relax your jaw.

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Inhale in deeply.

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Exhale completely.

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Bring your fingertips to kiss
the outer edges of your legs.

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Use this to help
you bring the knees

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back together, really together.

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And then dig your
right heel into the earth,

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slide it down,
extending through the right leg.

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And then dig your
left heel into the ground.

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Extend it out long.

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Great, hands come to
rest gently at your sides.

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You can shake the
toes a little one way

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and then the other.

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Inhale in.

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Exhale to snuggle
the shoulder blades

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underneath your heart space.

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Shavasana.

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Take a second
here to scan the body.

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First the left side,
starting with the left foot.

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And now the right side,

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starting with the right foot.

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Now take the deepest
breath you've taken all day.

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Creating an awareness
of your whole body.

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And on the
exhale relax the weight

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of your full
body into the earth.

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Stay here as long as you like.

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To come out of the posture,

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come into a fetal position

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and be sure to use the hands
o press up nice and slow.

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Thank you so much
for sharing your time

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and your energy with me.

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I hope to see you again soon.

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Namaste.

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(upbeat music)